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Yoga For Osteoporosis

Women over the age of 50 are more prone to natural loss of bone mass

A specific Yoga protocol for osteoporosis fights it and helps prevent and reverse the condition effectively.

As with all other tissues, bone tissue regenerates. But osteoporosis results from an imbalance in the regeneration of new tissue.

Osteo” means bone and “porosis” means pores.

In osteoporosis, the bone structure becomes porous and bone mass decreases.

The consequences?

The bone becomes brittle, you are more prone to fractures and even on a simple movement or jerk.

In general, women over the age of 50 are more prone to natural loss of bone mass, and older women show a higher rate of bone mass loss as they age. The reason given is the decrease in estrogen after menopause. Estrogen is responsible for maintaining bone health in women.

Osteoporosis symptoms

Generally, there are no signs and symptoms in people with osteoporosis. They often realize this after a fall, therefore during a fracture. Osteoporosis is diagnosed by bone densitometry, a technique that involves checking the bone density in the hip and spine.

The precursor symptoms that may appear are slight back pain due to the appearance of microfissures in the vertebrae and the weight of the body may be the reason, the loss of a few centimeters in height and the appearance of kyphosis ( forward curvature of the top of the spine).

Wrists, hips and vertebrae are the most common first fractures due to osteoporosis.

Your vertebrae can weaken to the point that they crumple and collapse, which may result in back pain, lost height and a hunched posture

The rate at which we lose bone mass in the last years of life depends on the quality of the bones during our young age.

We therefore understand the importance of taking care of your body from an early age.

How to prevent osteoporosis?

This is about prevention. And it’s not for lack of telling you in my posts.

People who start exercising at an early age are less likely to develop osteoporosis later on.

A sedentary lifestyle is one of the most common causes of osteoporosis along with excessive alcohol consumption and tobacco use leading to loss of bone mass.

People with smaller frames (less bone tissue) feel the impact of osteoporosis more than those with larger bones, because smaller frames have fewer stores of bone mass to lose to osteoporosis. Reduced secretion of sex hormones in both sexes (estrogen for women and testosterone for men) can initiate the disintegration of bone mass.

In addition to age, which causes the natural decline in sex hormones in both sexes, the functioning of the prostate in men and of the breast in women can contribute to the decline in sex hormones in both sexes.

Overactive thyroid, parathyroid or adrenal glands can also lead to loss of bone mass leading to osteoporosis.

Osteoporosis can be prevented by including adequate amounts of calcium in the diet (dairy products, powdered eggshells, green leafy vegetables, soy, orange juice and fish with bones).

Vitamin D, through exposure to the sun, plays a vital role in the absorption of calcium.

Fractures due to osteoporosis can prove fatal for older people because in most cases they do not live beyond the first year after the fracture.

Yoga for osteoporosis

Is yoga good for osteoporosis?

Osteoporosis is the main cause of arthritis, this type of arthritis is known as osteoarthritis.

The loss of mass from the bony surfaces that meet at the joints makes joint movement difficult and painful. The friction between the two adjacent bones that form the joint becomes problematic.

How to practice

Yoga poses for bone health emphasize spinal alignment. Asanas are practiced that keep the spine straight in order to reduce the kyphosis that has set in due to osteoporosis.

As bone mass decreases in the vertebrae, they appear to collapse on top of each other and reduce the space between them. This limits the freedom of movement of the spine.

So focus on lengthening the spine while doing gentle yoga for osteoporosis. This recreates the natural movement and restores space between the vertebrae. A rigid spine is very likely to fracture at the slightest jolt it undergoes.

Yoga poses for osteoporosis include yoga asanas that bear the weight of the body on the arms and hands, to build bone density in the practitioner’s arms and hands.

To prevent osteoporosis with yoga and to treat osteoarthritis, gentle back extensions are practiced, lifting the chest and placing the spine in an arch towards the back.

That helps improve the density of bones that are affected by these movements.

The yoga asanas that are listed here under yoga for osteoporosis have been structured in an easy flow or a vinyasa flow to avoid any jerky movements.

Most fractures in osteoporosis patients result from a poor sense of balance. Transitions between yoga poses are performed appropriately with poses that challenge the balance of the practitioner.

Balance-enhancing yoga poses improve the strength of the balance center in the brain, which proves to be a boon in the later years of life when the sense of balance falls victim to the natural process. of ageing. Yoga poses designed for bone health are good for osteoporosis because they deliberately avoid extreme flexion and extension towards

Yoga Poses for Osteoarthritis

Here some of poses which can be practiced, all depends on your conditions and pathologies. These poses are only examples of what i can suggest during my yoga classes.

If need some help to build your yoga and healthylife style, click here for a free session.

References

Twelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone Loss

Effects of Yogasanas on osteoporosis in postmenopausal women

Yoga and Bone Health

Effectiveness of Pilates and Yoga to improve bone density in adult women: A systematic review and meta-analysis

What is Panchakarma treatment?

Ayurveda uses preventive and curative therapies, the Panchakarma is one of those. It uses also other various methods for purification and rejuvenation.

Ayurveda is more than just a healing system; it is a science and a proper art of living that helps to achieve longevity. It can guide each individual in the right choice of diet, lifestyle, and exercise to restore balance in body, mind, and consciousness, thereby preventing disease from gaining a foothold in the system.

Kizhi ayurvedic treatment

Panchakarma is a treatment program for the body, mind and consciousness, which cleanses and rejuvenates.

It is practiced individually to precisely meet the needs of one’s Ayurvedic constitution and specific disorders of the mind. It therefore requires observation and supervision.

The Panchakarma therapy principles

The treatment begins with pre-purification measures called Snehana and Svedana, then cleansing methods, Shodan are applied.

It is based on Ayurvedic principles that creation is made up of 5 main elements. Each of these 5 elements is present in greater or lesser proportions and includes a range of qualities that manifest themselves in a more or less obvious way in each individual and depending on the situation. The five basic elements are ether, air, fire, water and earth.

The combination of these elements constitutes the three doshas (tridosha): Vata, Pitta and Kapha, and their balance is unique to each individual.

  • Vata: a combination of ether and air,
  • Pitta: a combination of fire and water.
  • kapha: a combination of water and earth, are called the tridosha.

These are the three humors or the three organizations of the body, which also derive from consciousness.

Each individual constitution and mind temperament is determined by the proportions of these three doshas at the time of fertilization meaning that when the embryo is formed, the constitution is determined.

When this doshic balance is disturbed, it generates disorders causing symptoms and eventually leads to disease.

Each individual constitution therefore has its own unique balance according to its own nature (vata, pitta and kapha or VPK).

This balance of VPK is the natural order. When this doshic balance is disturbed, it creates an imbalance.

Health is order; disease is disorder.

Order is the state of health, as defined by Ayurveda. It exists when the digestive fire (agni) is in a state of balance; bodily humors (vata, pitta and kapha) are in balance, the three waste products (urine, faeces and sweat) are produced and eliminated normally, the seven bodily tissues (rasa, rakta, mamsa, meda, asthi, majja and shukra/artava ) function normally, and the mind, senses and consciousness work harmoniously together.

When the balance of these systems is disturbed, the process of disease (disorder) begins.

The doshas according to their balance or imbalance:


Doshas and the elements

Vata (air+ether) in balance: great agility, dry hair and skin, thin body, creative, energetic, flexible, excitement, new experiences

Imbalanced vata: hypertension, constipation, weight loss, weakness, arthritis, anxiety, insomnia, digestive problems.

Pitta (fire+water) in balance: perfect digestion, luminous complexion, good appetite, precise, quick-witted, direct and frank.

Pitta out of balance: itching, indigestion, excessive body heat, burning sensations, irritable temper, arguments.

Kapha (earth+water) in balance: great endurance, wide and soft eyes, strong body, soft skin, loyal, patient, stable, understanding.

Kapha out of balance: oversleeping, overweight, suffers from asthma, depression, diabetes, resistance to change, stubborn.

Benefits of Panchakarma

  • Eliminate toxins and toxic conditions from your body and mind.
  • Restore your constitutional balance by improving your health and well-being.
  • Strengthen your immune system and become more resistant to disease.
  • Reverse the negative effects of stress on your body and mind, slowing down the aging process.
  • Bring deep relaxation and a feeling of well-being.
Doshas balancing treatments

Purvakarma : the pre-purification measures:

Before the purification processes begin, it is necessary to prepare the body to promote the elimination of toxins. These two procedures are called snehan and svedana.

Snehan is oil massage. The oil is applied all over the body with a specific massage to move toxins to the gastrointestinal tract. Oil massage also makes superficial and deep tissues soft and supple, helping to eliminate stress and nourish the nervous system.

Snehan is administered daily for three to seven days.

Svedana is sweating or perspiration. It is practiced every day immediately after the snehan. A herbal concoction can be added to the steam to further loosen the toxins from the individual. Svedana helps liquefy toxins to direct them into the gastrointestinal tract.

After three to seven days of snehan and svedana, the body is ready to receive the method or methods of panchakarma given according to the constitution and disorders of the individual.

Cleaning methods: shodanas

  • Vamana
  • Virechan
  • Basti
  • Nasya
  • Rakta Moksha

Vamana: Vomiting Therapy

When there is congestion in the lungs causing repeated bouts of bronchitis, colds, coughs or asthma, the Ayurvedic treatment is therapeutic vomiting, vamana, to remove the kapha causing excess mucus. Often this also releases pent up emotions that have been held in the kapha areas of the lungs and stomach along with the accumulated dosha. Once the mucus is released, the patient will feel relief instantly. Congestion, wheezing, and shortness of breath are likely to go away and the sinuses will become clear.

Therapeutic vomiting is also indicated in chronic asthma, diabetes, chronic cold, lymphatic congestion, chronic indigestion and edema. After vamana, it is recommended to rest, fast, smoke certain herbal cigarettes, and not suppress natural urges (i.e. urination, defecation, gas, sneezing, cough). If vamana is administered correctly, the person should feel relaxation in the lungs, be able to breathe freely, have lightness in the chest, clear thinking, clear voice, good appetite and all symptoms of congestion will disappear.

Virechan: Purgation therapy

When excess bile, pitta, is secreted and accumulated in the gallbladder, liver and small intestine, it tends to cause rashes, skin inflammations, acne, chronic bouts of fever, vomiting of bile, nausea and jaundice. The Ayurvedic literature suggests in these conditions the administration of a therapeutic purgation or a therapeutic laxative. Purgatives help relieve excess pitta that causes biliary disorders in the body. In fact, purgatives can completely cure the problem of excess pitta. When purgatives are used, the patient should not eat foods that aggravate the overriding mood or unbalance the three humors. 

Basti: Enema Therapy

Vata is a very active principle in pathogenesis (disease). If we can control vata through the use of basti, we have come a long way towards the root cause of the vast majority of disease. Vata is the main etiological (causal) factor in the manifestation of diseases. It is the driving force for the elimination and retention of feces, urine, bile and other excreta. Vata is mainly located in the large intestine, but bone tissue (asthi dhatu) is also a site for vata. Therefore, drugs administered rectally have an effect on asthi dhatu. The lining of the colon is related to the outer covering of the bones (periosteum), which nourishes the bones. Therefore, any drug administered rectally penetrates deeper tissues, such as bones, and corrects vata disorders.

Nasya : Administration nasale

The nose is the doorway to the brain and it is also the doorway to consciousness. The nasal administration of drugs is called nasya. An excess of bodily humors accumulated in the sinuses, throat, nose or head is eliminated through the nearest possible opening, the nose.

Prana, vital force in the form of nerve energy, enters the body through the breath carried out through the nose. It is found in the brain and maintains sensory and motor functions. Prana also governs mental activities, memory, concentration and intellectual activities. A dysregulation of prana results in malfunctioning of all these activities and produces headaches, convulsions, memory loss and reduced sensory perception.

Nasal administration, nasya, is therefore indicated for prana disorders, sinus congestion, migraines, convulsions and certain eye and ear problems. Breathing can also be improved by nasal massage. For this treatment, the little finger is dipped in ghee and inserted into the nose. The inner walls of the nose are slowly massaged, going as deep as possible.

This treatment will help to open the emotions. (The tissues of the nose are tender and for this application the nail must be kept short so as not to injure the delicate mucous membranes). Since most people have a deviated septum, one side of the nose will be easier to enter and massage than the other. The finger should not be inserted by force. The massage should be done by slow penetration, the finger moving first clockwise, then counterclockwise. In this way, the emotions stuck in the airways will be released. This treatment can be used morning and evening. This way breathing patterns will change as emotions are released and eyesight will also improve. 

Rakta Moksha: Ayurvedic blood purification

Toxins present in the gastrointestinal tract are absorbed into the blood and circulate throughout the body. This condition is called toxemia, which is the root cause of repeated infections, hypertension, and some other circulatory disorders. This includes repeated attacks of skin disorders such as hives, rashes, herpes, eczema, acne, scabies, leucoderma, chronic itching or hives.

In these conditions, in addition to internal medication, elimination of toxins and purification of the blood are necessary. Rakta moksha is also indicated for enlarged liver, spleen and gout. Pitta is produced from the disintegrated red blood cells in the liver. Thus, pitta and blood have a very close relationship. An increase in pitta can pass into the blood, causing toxicity, and therefore many pitta-genic disorders. Drawing a small amount of blood from a vein relieves the tension created by pitta-genic toxins in the blood. Leeches have been used as an alternative to bloodletting. Bleeding also stimulates the spleen to produce anti-toxic substances that help boost the immune system.

Toxins are neutralized, resulting in a radical cure for many blood-borne diseases. Certain substances such as sugar, salt, yogurt, acid-tasting foods and alcohol are toxic to the blood. In the case of certain blood disorders, these substances must be avoided to keep the blood pure.

For rakta moksha treatment other than bloodletting, there are blood purification practices involving herbs, gemstone therapy, or colored water therapy. For any rakta moksha treatment or related alternative treatment, it is beneficial to refrain from consuming yogurt, salt, sugar, alcohol, marijuana, sour and fermented foods.

What lifestyle and diet during therapy

Ayurvedic diet

At each stage of panchakarma therapy, certain lifestyle and diet guidelines should be followed. It is important to rest and remain calm to receive the full benefits and effects of the therapy.

One therefore avoids all strenuous exercise, sexual activity, late nights, loud music, television and other stimulating experiences.

This is also a great time to observe one’s thoughts and experiences during this time.

Meals are designed to support the cleansing process. As the toxins return to the gastrointestinal tract, the power of digestion is further slowed down. Kitchari is one of the adequate food techniques, very easy to digest, which nourishes all the tissues of the body, and excellent for the regeneration of cells. It helps in the detoxification and cleansing process.

Kitchari is a seasoned mixture of rice and mung dal, and is the basis of the Ayurvedic way of life. Basmati rice and mung dal both have the qualities of being mild and refreshing with a sweet aftertaste. Together they create a balanced diet; an excellent combination of protein and is tridoshic.

Conclusion

Panchakarma is a very technical Ayurvedic treatment and requires the proper guidance of a highly trained and knowledgeable Ayurvedic practitioner.

It cannot be undertaken alone with information from an article or a book.

Panchakarma is an individual process personalized to one’s constitution, physical and mental disturbances, disease and therefore requires close observation and supervision.

To rejuvenate and cure, join me ine the Ayurvedic panchakarma retreat. all the details here

Om Dhanvantari Namah

References

Ayurveda and Panchakarma: Measuring the Effects of a Holistic Health Intervention

Effect of panchakarma and Ayurvedic treatment in postpartum rheumatoid arthritis (amavata): A case study

An integrated therapy approach for the management of obesity-associated disorders: A case report

Effect of Vasantic Vaman and other Panchakarma procedures on disorders of various systems

Efficacy of panchakarma in sandhivata w.s.r. to knee arthritis

Efficacy of virechana karma in the management of obesity and hypothyroidism: A case study

Best calcium supplement: natural and without dairy

Searching for the best calcium supplement?…They are an effective (and inexpensive) source of calcium to make your bones stronger and further improve health.

Eggshell: calcium supplement

Calcium is essential for the following processes:

  • Formation of bones and teeth
  • Contraction of muscles
  • Normal function of many enzymes
  • Blood clotting
  • Normal heart rhythm

So, the next time you decide to crack a few eggs to make a delicious omelet or bake a cake, make sure you don’t scrap those eggshells! Save them for later use!

Role of calcium in the body

About 99% of the body’s calcium is stored in the bones, but calcium is also found inside cells (especially in muscle cells) and in the blood.

The body precisely controls the amount of calcium in the cells and blood. It moves from the bones into the blood when necessary to maintain a constant level of calcium in the blood.

In case of insufficient calcium intake, this can lead to osteoporosis (vitamin D and calcium deficiency).

To maintain a normal level of calcium in the blood without weakening the bones, we need to consume at least 1,000 to 1,500 mg of calcium per day.

The level of calcium in the blood is regulated mainly by two hormones:

  • Parathormone
  • Calcitonin

Parathyroid hormone is produced by the four parathyroid glands, located behind the thyroid gland in the neck.

When blood calcium levels decrease, the parathyroids produce more parathormone.

When blood calcium levels increase, the parathyroids produce less hormone.

Parathyroid hormone:

  • Stimulates the release of calcium into the bloodstream from the bones
  • Decreases the elimination of calcium in the urine by the kidneys
  • Stimulates the absorption of calcium by the digestive tract
  • Stimulates the activation of vitamin D by the kidneys, which in turn increases the capacity of the digestive tract to absorb calcium

Calcitonin is produced by certain thyroid cells. It lowers the level of calcium in the blood by slowing down, but only slightly, the breakdown of bone.

Milk and calcium: the debate

Milk and the actual debate

Calcium from milk is generally the reference food, with an absorption efficiency of 20 to 40%, depending on the calcium status of the individual. The absorption efficiency of most plant sources is as good as or better than that of dairy products, except when they have high concentrations of oxalic acid or phytic acid.

But many calcium-rich plants are also rich in oxalates, such as spinach, rhubarb, chard, beets, soybeans, legumes, almonds and many others.

Too much oxalate in the body can interfere with the healing of injured tissues and joints.

One of the principles of Ayurveda is to apply balance… a little of everything without excess.

If you digest dairy products, consume milk containing only the ÎČ-casein A2 type (goat’s or sheep’s milk) as the ÎČ-casein A1 in conventional cow’s milk products is inflammatory.

It is understandable that the main reason for this is the intensive breeding practices and the inadequate feeding of the animals in order to produce a large volume of milk without quality and harmful to the proper functioning of the body.

If you do not have access to quality dairy products, sardines with bones, anchovies, turnip or mustard greens, rutabaga, kale Lancinato are rich in calcium and low in oxalates.

But in case of intolerance to dairy products in particular, these intakes may be insufficient.

What happen in case of calcium deficiency:

A calcium deficiency increases the level of parathyroid hormones which regulate the blood calcium level, drawing from the bones if necessary. Increased parathyroid hormones are linked to depression, fatigue, thirst and frequent urination, muscle weakness, constipation, digestive pain, impaired concentration, increased sensitivity to histamine, etc.

Histamine is secreted by certain cells in the body, mostly white blood cells. It is released when the body is in contact with a foreign element such as an allergen. It also regulates the secretion of gastric acid, controls the level of attention and the function of wakefulness. So histamine does have its uses, but if it gets too much, the body will tell us.

The magic of the egg:

Since calcium supplementation is not always well supported, the use of eggshells can be a very good alternative. Some researches suggests that the calcium in eggshell powder is better absorbed than pure calcium carbonate, making it an effective calcium supplement.

Eggshell powder has antirachitic effects, increases bone density and stimulates cartilage growth. It is suitable for the prevention and treatment of osteoporosis.

It contains about 40% calcium, with each gram providing about 380 mg of calcium. This means that between 2 and 2.5 grams of eggshell can be enough to satisfy your needs, i.e. half an eggshell.

The magic of eggs

Eggshell powder is a natural source of :

  • calcium
  • strontium and fluoride

Which can have a positive effect on bone metabolism. Strontium is used in some medicines against osteoporosis. The eggshell membrane is mainly made up of proteins in the form of collagen, which could help against joint pain.

The eggshell membrane :

  • contains glucosamine,
  • chondroitin sulfate and hyaluronic acid.

It could be a new effective and safe therapeutic option for the treatment of pain and inflexibility associated with joint and connective tissue disorders.

Eggshell membrane may also have benefits for skin health and slow aging by improving calcium metabolism.

It could reduce triglyceride levels by altering the composition of the gut microbiota, be effective in managing obesity.

This means that the shell membrane should also be consumed to get the best benefits.

As always, it is best to choose eggs from hens raised in good conditions, away from pesticides, other pollution and fed naturally.

How do you do it?

Making eggs powder for calcium intake

Use your eggs as you normally would and rinse your shells, removing any white that may remain but you can leave the membrane that contains nutrients. Then store them in the carton until you have enough.

Boil your eggshells for 10 minutes in filtered water. Skim off any foam that forms.

Drain the shells on paper towels to dry them. Then spread them out on a baking sheet and put them in the oven at 200 degrees for about 20 minutes to sterilize them. The idea is not to brown them.

You can then grind the shells into powder using a coffee grinder, mortar or pestle and store it in a glass jar, away from air, heat and moisture.

One teaspoon contains about 800 to 1,000 mg of calcium. It is best to spread the dose over several meals to improve absorption. You can mix the powder directly into your meals.

Voila the turn is played.

References

Eggshell calcium in the prevention and treatment of osteoporosis

Calcium supplementation for prevention of primary hypertension

Eggshell membrane: A possible new natural therapeutic for joint and connective tissue disorders. Results from two open-label human clinical studies

Beneficial effects of natural eggshell membrane versus placebo in exercise-induced joint pain, stiffness, and cartilage turnover in healthy, postmenopausal women

Effects of Eggshell Membrane on Keratinocyte Differentiation and Skin Aging In Vitro and In Vivo

Eggshell membrane powder lowers plasma triglyceride and liver total cholesterol by modulating gut microbiota and accelerating lipid metabolism in high‐fat diet‐fed mice

Chicken eggshell as suitable calcium source at home

Eggshell calcium in the prevention and treatment of osteoporosis

Ayurvedic winter care

Winter is usually cold, then a specific winter ayurvedic care is always useful. Therefore, Vata Dosha had begun to increase erlier depending on climate conditions and your lifestyle. Winter and Vata doshas possess the same qualities: cold, dry, roughness…

Ayurvedic winter tips

So, if you already have a number of qualities Vata in your constitution, you risk getting out of your zone of balance and triggering pathologies linked to this excess. It is also important to get to know yourself. And to observe what is happening around you to preserve your balance and be in good health.

Now, what are the characteristics of winter? And how to preserve its balance at this time of year…

Observe

To spend a healthy winter according to the principles of Ayurveda, it is first necessary to observe. What is happening around us in this season? What is happening around us has an impact on us (and vice versa).

What happens in winter?

Nature puts itself to rest to regenerate and prepare for renewal with the onset of spring.

After the last rains, at the end of autumn, the cold dries out the soil and begins to harden. Feeling the cold coming, the sap of the trees begins to descend from the branches and the trunk to concentrate at the level of the roots. At the same time, some animals begin to store up and/or prepare to hibernate.

Less supplied with sap, the leaves of the trees dry out little by little. They turn red and finally fall, leaving the branches of the trees bare ready to spend the winter. Leaves cover the ground. Thus protected from the coming frosts, the seeds can patiently wait for milder days.

According to Ayurveda, the coolness and droughts brought by winter cause matter to contract and shrink. Only the essential remains, the structure.

Winter is the time to go back to basics and regenerate before restarting a cycle.

Take this time for rejuvenate

So, Winter is the time to regenerate, to take the time to come back to yourself first. Once we clear our minds, our ideas become clearer. It then becomes possible to go to the essential, that is to say to take stock of the year that has just passed. A report allows us to assess our current situation, and to refine our objectives or even re-evaluate them for the coming year.

We live in a context that distances us more and more from natural cycles and their intrinsic intelligence. Between the beginning of autumn and the first day of winter, the nights become longer and longer. The longest night is on the day of winter, at the time of the solstice. As we have artificial light, luminous screens (and we still make the time change), we become less and less sensitive to natural rhythms, and by extension to our biological rhythms. It asks us to reduce our activities to regenerate us when necessary, to prepare us for a new cycle in harmony with nature, with ourselves.

Ayurveda: a key for health and longevity

Ayurveda is the “science of life” and its purpose is to provide the keys to health and longetivity to carry out our Dharma, that is to say, to realize ourselves.

And by observing nature and its cycles, we can realize that longevity and health depend on simplicity, common sense and our ability to exercise discernment: determining the opportune moments to act, rest, sleep, reflect, speak, be silent, etc.

It would never occur to a seed to start germinating in the dead of winter, because that is precisely when it is least likely to germinate. For the seed to germinate, certain conditions must be met and favorable, and the seed knows when it can begin to germinate because it has this intelligence of life which crosses us and animates us just as much. It is up to us to learn to listen to it by sharpening our sense of observation and developing our awareness of belonging and contributing to something greater than ourselves.

Simple things to do in winter:

These are seasonal practices (in Sanskrit Ritucharya, from Ritu : season and Charya: practice, routine) intended to help reduce Vata Dosha which is on the rise at this time of year. The Ritucharya is an integral part of the Ayurveda in the same way as the Dinacharya, or everyday gestures.

Here are some tips specifically dedicated to winter:

Take the time to do nothing, to rest, to take care of yourself to regenerate.

Cocconing: winter is the best season to regenerate

Review the major events of the year and take stock to define, redefine or refine our objectives, identify new perspectives based on new developments. Sorting out what is no longer necessary to lighten up and leave room for novelty, which allows you to continue to evolve.

Practice cocooning.

Staying warm in a warm environment surrounded by people we love. As the outside temperature drops in winter, it requires extra effort from the body to maintain its balance. I’m mainly thinking of profiles Vata and Kapha (Above all Vata) which are more sensitive to cold than Pitta.

Practice meditation and Pranayama.

In the morning after waking up, or at the end of the day after work, meditation and Pranayama (breathing techniques, if you want to know more I have developed an Ayurvedic diet, posture and dinacharya program adapted to each constitution) allow you to reduce stress, promote good concentration, have a good night’s sleep best quality.

And as Vata Dosha is increasing in winter, it is recommended to practice meditation and Pranayama to help balance the mind and body (since Vata Dosha manages the regularity of cycles and the nervous system) which will have an impact on our state of health.

Massage, be massaged, self-massage with hot oil.

Abhyanga (massage of the whole body with hot oil) is particularly indicated in winter, because of the alliance between oil and heat which are of opposite quality to Vata Dosha which is in excess at this time of year. Then, massage brings a multitude of benefits to the body and the mind.

In the morning before the hot shower, it is highly recommended to give yourself hot oil self-massages. The oil/heat combination is your best ally against the cooling and drying caused by an increase in Vata Dosha in this season.

Drink hot water with lemon or not when you wake up.

It is a particularly comforting gesture when you wake up. In addition, hot water combined with lemon juice cleanses the body and helps stimulate the immune system. Be careful, lemon is not suitable for all constitutions and can sometimes not be digested correctly causing an imbalance of the doshas.

And you might as well make your body’s work easier by eating and drinking food and liquids at the same temperature as your body, i.e. around 37°C.

Practice the Jal neti and Nasya.

Jala Neti is a daily gesture that makes sense in winter, a season when ENT problems are legion. Jala means “water” and neti means “cleaning”. It consists of cleaning the nostrils with warm salt water (at body temperature). After cleaning, it is advisable to cover the nostrils with medicinal oil (such as Anu Tailam or Gritam, medicinal butter to which plants have been added) to protect them from external aggressions. This gesture strengthens the nervous system and the entire ENT area.

Eat cooked foods.

In general, avoid foods based on white sugar, white wheat flour dairy products and too much fat, to maintain your digestive fire and promote good digestion and assimilation.Vata who is the settler. Also to promote good digestion and good assimilation, it is preferable to eat cooked food in winter, especially for people who have a number of characteristics Vata and bring drought to the motherhouse of Vata, raw foods aggravate Vata.

Do gentle and stretching exercises.

Our body works a little slower in winter because we tend to exercise less, to move less. The evenings are short, and the nights longer. Therefore, take the time to soften your body by doing gentle exercises. Avoid intensive sports that will tend to grow back Ama (undigested food waste accumulated in the body) in the deep tissues.

How to handle Christmas time?

Chrismas dinner

So many delightful meals or desserts are made on offer over Christmas that it is hard not to over-indulge and accumulate. The problem is that the toxic waste-product of incomplete digestion accumulates in your body.

This period is tempting to eat sweets that can lead you to over-eat and have snacks at irregular times. This is promoting the build-up of Ama. If this process is not controlled, channels of your body can become clogged up and your immune system weakened.

Moreover, with Ama in your body, you will feel fatigue, lethargy, lack of energy and lack of appetite. Stiffness of joints, respiratory issues, allergen reactions, occasional constipation or weight gain can also be experienced.

So, what can you do to avoid Ama? 

Keep your digestive fire (Agni) burning!

Overindulgence in all those rich Christmas treats will overload your digestive Agni. With an efficient agni you will break down food properly and nourish your cells efficiently without creating toxins. Then it will purify your body from metabolic wastes. If not you get weakened and so does the rest of your body.

And when Agni is strong your body is able to digest food efficiently without creating toxins. The point is to “avert the danger yet to come,” and avoid creating the seeds of future illness.

How to keep your Agni strong? 

Eat your main meal at midday

Most of the time Christmas celebration takes place for dinner. According to the natural laws of your digestive cycle, Agni is at its highest, and you are more able to digest rich, high-nutrient food, at midday. So try and schedule your Christmas lunch between 12 noon and 2pm.

A big meal in the evening will impair your digestive system and can also disrupt your sleep. 

Avoid this by eating a light easily-digested supper at least three hours before going to bed.

You can live Ayurveda easily in your daily life and according to your doshas. Learning ayurveda will help you to know yourself so much better, deal with your common ailments and become your own healer.

This program has a common basis modules with yoga teacher who wants to learn. So it is accessible to everyone. 

Moreover, you learn to understand, to listen, to feed your body according to its needs. (Learnings, diets, rituals, pranayamas, yogas, pharmacopeia
 adapted to your constitution
). 

I also invite you to leave your comments and share your experiences


Hoping that these few tips will help you spend a healthy winter
I am at your disposal for any additional questions. This list is not exhaustive and there are many other gestures and rituals adapted to our doshas. This is already an excellent start.

I wish you wonderful celebrations and take care.

Julie

Powerful mind control techniques

Prana (your breath) and your mind are intricately linked. If you control your prana you will control your mind and you can handle everything.

The only condition, and this is true for everything in order to get results, is your involvement in the practice.
The more you listen to your ego, the less impact it will have on your mental and physical health.

And the more you know your ego, the more you can act on it to manifest the benefits of these practices on your body and mind. And only then will the transformation take place.

Pranayama and yogic technics to control your mind

When prana (breath) moves, chitta (the mental force) moves.

When prana is without movement, chitta is without movement.

By this (regularity of prana), the practitioner achieves stability through the exercises mainly by the retention of the breath.

Prana and mind: the keys to work

You can control the different layers of your mind with yogic practices

Fluctuation of one, prana or mind, means fluctuation of the other. When either the mind or prana becomes balanced the other is steadied.

Hatha yoga says: control the prana and the mind is automatically controlled. While Raja yoga, which helps to achieve inner peace, meditation or dhyan, and stress relief, says: control the mind and the prana becomes controlled. These are two different paths of yoga but both are equally effective.

The mind is equated with a wild monkey, jumping here and there. Because of this inborn tendency it is very difficult to hold it still. Without consciousness of it and methods to relief these often erratic waves.

Mind control with the yoga path

Stress draining you down. Become Yoga to handle.

Hatha yoga focuses on the well-being of the physical body and includes all the asanas. Asanas improve flexibility and posture, immunity, improves physical strength and body -mind counsciousness.

Hatha says let the mind be, concentrate on the autonomic body functions and vital energy, and the mind will become quiet by itself. When the nervous impulses are steady and rhythmic, the brain functions are regulated and the brain waves become rhythmic.

Without discipline and self involvment you can’t have any grip on it.

Disturbed Breath lead to internal disfunctions

The breathing process is directly connected to the brain and central nervous system. It is one of the most vital processes in the body system.

Breathing is not only an autonomic functional system, it is the only function of the autonomic nervous system over which we have control. It is also the only doorway to access to our patterns and traumas to modify and heal them. An incredible tool to IMMEDIATELY deactivate the monkey mind and access the emotions that fuel mental chatter, limiting beliefs and self-sabotage.

So now you undertsand why breathing properly is important to fight and heal from stress, anxiety and traumas.

How is it possible not to pay attention to our breathing? It is simple because breathing is automatic.

Breathing process also has some connection with the hypothalamus. It works directly on your autonomic system to seamlessly manage such functions as your heart rate, blood pressure and body temperature. It also works by releasing hormones that direct other hormones or other glands to manage other bodily functions like sleep, mood, emotional responses, muscle and bone growth and sexual drive.

The hypothalamus is responsible for transforming perception into cognitive experience. Erratic breathing sends erratic impulses to this center and thus creates disturbed responses.

There are also certain areas of the nasal mucous membrane which are connected to the visceral organs. When impulses coming from the nose are arrhythmic, the visceral organs, particularly those connected to the coccygeal plexus, respond in the same manner, arrhythmically. The coccygeal plexus is a nerve plexus near the coccyx bone.

So you understand that by being disturbed, these organs again send irregular impulses to the brain and cause more disharmony and imbalance. This cycle is continuous.

Awareness: the first step to change your mind

By becoming aware of the nature of the breath and by restraining it, the whole system becomes controlled.

When you retain the breath you are stopping nervous impulses in different parts of the body and harmonizing the brain wave patterns. In pranayama, it is the duration of breath retention which has to be increased. The longer the breath is held, the greater the gap between nervous impulses and their responses in the brain. When retention is held for a prolonged period, mental agitation is curtailed.

it exists more than 200 Pranayama to heal or regulate specific conditions. It is usually considered to be the practice of controlled inhalation and exhalation combined with retention.

However, technically speaking, it is only retention and inhalation/exhalation are methods of inducing retention.

Retention is most important because it is a longer period prana’s assimilation, and allows more time for the exchange of gases in the cells i.e. oxygen and carbon dioxide.

Patanjali (author of two great Hindu classics: the first, the Yoga-sutras, a categorization of yogic thought organized in four volumes with the titles “Psychic Power”, “Yoga Practice”, “Samadhi” (state of deep contemplation of the Absolute) and “Kaivalya” (separation); and the second, the Mahabhashya (“Great Commentary”) further says that retention of breath after expiration removes the obstacles to yoga.

Yoga is the union of the two poles of energy within us and during retention the poles come closest together. Breath retention must be developed in order to stop the fluctuations of the brain and mind so that a more expansive type of experience can develop.

Yoga is transformative

When you go further into yoga, there comes a time when you have some control of the mind so you can dive deeper within yourself.

When you practice mantra or meditation, the fluctuating mental waves create a barrier between you and the object you are trying to focus your awareness on.

So how to control the mind?

Use breath technics to control the mind

For many, many centuries, people have known that through pranic restraint you can control the influxes of the mind and through mental restraint you can control the influxes of prana, but various spiritual systems have been debating which is the best method to harness the two energies and induce unity.

Christ and Buddha said the same thing : “Lead a good life and your mind will be controlled.” Of course what they said is true, but people today are exposed to so many disturbing external factors that this approach does not work.

There are many good, charitable, pure-minded and compassionate people, but if you ask them to sit quietly, still the mind and meditate, they can’t do it.

Yama and niyama can help but difficult for modern day and support man. These disciplines has to be integrate in addition but not enough to be a very powerful method for developing mind control.

The body is designed for physiological healing

However, sciences and researches have demonstrated (see studies below) that through pranayama, mudras, bandhas and postures regulate the prana and the mind can be brought under control.

Many spiritual traditions, including Sufism, Buddhism and Hinduism, has already, long time ago, discovered that by focusing on the breath, you still the mind, develop one-pointedness and gain entry into the deeper realms of the mind and consciousness.

It exists a large pranayama’s and yogic practices to heal different pathologies or to follow a spiritual path to open skills.

Breathing gives us the ability to control our mental emotional state, it is a door to the subconscious mind to modify and heal patterns.

Aware of your conditions now?

And conscious that your health is your priority?

Without it you are mentally, psychologically and professionally reduced.

Do you want to learn? Get a free call with me to grow? Click here

References

Exploring the Therapeutic Benefits of Pranayama (Yogic Breathing): A Systematic Review

Exploring the therapeutic effects of yoga and its ability to increase quality of life

Effects of various Praáč‡ayama on cardiovascular and autonomic variables. 

Sudarshan Kriya Yogic breathing in the treatment of stress, anxiety, and depression. Part II–clinical applications and guidelines

Effect of Sheetali pranayama on cardiac autonomic function among patients with primary hypertension – A randomized controlled trial

Immediate effect of Kapalbhathi pranayama on short term heart rate variability (HRV) in healthy volunteers

Yoga breathing, meditation, and longevity

Effect of pranayama breathing technique on asthma control, pulmonary function, and quality of life: A single-blind, randomized, controlled trial

Effects of Yoga Respiratory Practice ( Bhastrika pranayama) on Anxiety, Affect, and Brain Functional Connectivity and Activity: A Randomized Controlled Trial

How yoga improve your brain?

Do you want to improve your brain functions and abilities?

Read this.

Improve your life with your brain

Nowadays, yoga acts as an alternative therapy or medicine for improving brain function. Several scientists have applied yogic practices to reduce brain disorders, nerve diseases and cognitive impairment

The yogic intervention increases the potency of the alpha, beta and delta bands in the frontal, central, parietal, occipital and temporal lobes, while it increases the potency of theta band only in the occipital lobe and the potency of the gamma band in the frontal lobes and slightly in the temporal lobes.

Ok, that’s all well and good, but what does it mean concretely?

Structure of your brain

Human nervous system

The frontal lobe

Basically, the frontal lobe functions with reasoning, planning, problem solving and cognition.

The parietal lobe 

It is associated with visual perception, recognition, information processing and spatial reasoning.

The temporal lobe and occipital lobe

It is related to memory and the processing of verbal and auditory signals. And the occipital lobe with the processing and recognition of visual space

After yoga practices, scientists found a 19.31% increase in delta, a 5.04% increase in theta, a 15.40% increase in alpha, and an 18.68% increase in gamma wave coherence, while beta wave decreases by 1.67%

Asana, pranayama and meditation practices activate alpha, beta and theta waves which influence perception, memory and mood. Delta wave coherence is associated with higher states of consciousness, and increased alpha wave coherence influences wakefulness and alertness

What are these brain waves frequencies?

Delta (0.1 to 3.5 Hz)

The lowest frequencies are delta. These are less than 4 Hz and occur in deep sleep and in some abnormal processes. It is the dominant rhythm in infants up to one year of age and it is present in stages 3 and 4 of sleep.

It tends to be the highest in amplitude and the slowest waves.

We increase Delta waves in order to decrease our awareness of the physical world. We also access information in our unconscious mind through Delta. Most individuals diagnosed with attention deficit disorder, naturally increase rather than decrease Delta activity when trying to focus.

The inappropriate Delta response often severely restricts the ability to focus and maintain attention. It is as if the brain is locked into a perpetual drowsy state.

Theta (4-8 Hz)

The next brainwave is theta. Theta activity has a frequency of 3.5 to 7.5 Hz and is classed as “slow” activity. It is seen in connection with creativity, intuition, daydreaming, and fantasizing and is a repository for memories, emotions, sensations. Theta waves are strong during internal focus, meditation, prayer, and spiritual awareness. It reflects the state between wakefulness and sleep and relates to the subconscious mind.

Theta is believed to reflect activity from the limbic system and hippocampal regions.

Theta is observed in anxiety, behavioral activation and behavioral inhibition. When the theta rhythm appears to function normally it mediates and/or promotes adaptive, complex behaviors such as learning and memory. Under unusual emotional circumstances, such as stress or disease states, there may be an imbalance of three major transmitter systems, which results in aberrant behavior.

Alpha (8-12 Hz)

Alpha waves are those between 8 and 12(Hz). Good healthy alpha production promotes mental resourcefulness, aids in the ability to mentally coordinate, enhances overall sense of relaxation and fatigue. In this state you can move quickly and efficiently to accomplish whatever task is at hand.

When Alpha predominates most people feel at ease and calm.

Alpha appears to bridge the conscious to the subconscious. It is the major rhythm seen in normal relaxed adults and present during most of life especially beyond the thirteenth year when it dominates the resting tracing. Alpha rhythms are reported to be derived from the white matter of the brain.

The white matter can be considered the part of the brain that connects all parts with each other. Alpha is a common state for the brain and occurs whenever a person is alert (it is a marker for alertness and sleep), but not actively processing information.

Alpha has been linked to extroversion (introverts show less), creativity (creative subjects show alpha when listening and coming to a solution for creative problems), and mental work.

When your alpha is within normal ranges, we tend to also experience good moods, see the world truthfully, and have a sense of calmness.

Alpha is one of the brain’s most important frequency to learn and use information taught in the classroom and on the job.

Alpha-Theta training can create an increase in sensation, abstract thinking and self-control. Alpha allows us to shift easily from one task to another.

Effects of Training: can produce relaxation, inner-awareness of self, mind/body integration, balance, centering, healing, mind/body connection

Electroencephalogram

Beta (above 12 Hz)

Beta activity is ‘fast’ activity. It has a frequency of 14 and greater Hz. Beta activity reflects desynchronized active brain tissue. This wave usually seen on both sides in symmetrical distribution and is most evident frontally.

It is generally regarded as a normal rhythm and is the dominant rhythm in those who are alert or anxious or who have their eyes open.
It is the state that most of brain is in when we have our eyes open and are listening and thinking during analytical problem solving, judgment, decision making, processing information about the world around us.


Also, Beta would represent overdrive or hyperdrive in our car scenario.
The beta band has a relatively large range, and has been divided into low, midrange and high.


Effects of Training: produce relaxed focus, improved attentive abilities, mental ability, focus, alertness.

Gamma (above 30 Hz)

The subjective feeling states is thinking and the integratation of thoughts with high-level information processing, and associated with information-rich task processing.

Gamma is measured between 30 and 44 (Hz) and is the only frequency group found in every part of the brain. When the brain needs to simultaneously process information from different areas. A good memory is associated with well-regulated and efficient 40Hz activity, whereas a 40Hz deficiency creates learning disabilities.

So how yoga and its practices improve your brain anf life?

Yoga improve brain and body functions : how and which technics?

Yoga is also an important method to stimulate theta activity associated with anxiety and memory.

Kriya based yoga practice showed a 40% increase in alpha and theta waves primarily in the parietal region.

The practice of Asana meditation increases alpha and theta brainwave activities which reduce anxiety.

Meditation also increases frontal alpha coherence, which reflects improved frontal lobe integration that improves cognitive flexibility, intelligence, and emotional stability.

Regularly practiced yoga thus increases overall brain wave activity, which decreases anxiety and increases the ability to concentrate

Likewise, yogic practices greatly increase alpha activity which improves relaxation, better perception and calmness and relaxation of the mind.. Asana and pranayama considerably increase the activity of alpha waves during yoga sessions. 

The beta wave increases cognitive skills after a yoga session and reduced emotional exhaustion, state of anxiety and fatigue and linked to increased sensory awareness.

Yoga increases gray matter volumes in the temporal and frontal lobes and the increase in the amygdala function, which produces positive effects on mental health and improves overall cognitive functions, an improvement in tasks associated with selective attention, concentration, visual processing ability and improved sensory motor activity. It proportionally contributes to memory. 

Which acts as an alternative therapy to reduce neurological disorders, and an increase in positive mood and perception.

It improves autonomic flexibility by modulating the parasympathetic system. Parasympathetic responses include an increase of digestive enzymes, decreased heart rate, constriction of bronchial tubes in lungs, and more relaxed muscles


The practices of agnisara, nauli and bhastrika, alters the pattern of the electroencephalogram around the somatosensory and parietal areas of the cortex cerebral.

Meditation Alters Brainwave Activity

Meditation allows us to access to inner capacities

The frequency of brainwave activity is altered depending on the state of consciousness and state of mind during meditation. 

Yoga nidra

The practice of yoga nidra is the intermediate stage of wakefulness and sleep, and this stage of the brain produces alpha waves. 

During the yoga nidra session, beta activity is slowly replaced by alpha activity.

This has a positive effect on cognitive and affective processes. Researchers observed increases in slow alpha in intermediate meditators, while advanced yoga meditators showed the emergence of rhythmic theta waves.

Yoga nidra produces alpha dominance in the brain and is characterized by mental relaxation, improved frontal integration, cognitive flexibility, intelligence, and emotional stability.

Meditation

The practice of yoga meditation increases alpha activity.

Scientists have examined that the practice of yoga meditation increases the alpha and beta values ​​of approximately 90% of practitioners, reflecting a state of extreme relaxation that increases alertness to the outside world.

The practice of Nadabrahma meditation greatly increases the alpha wave, which reduces stress and anxiety associated with centering and healing with a mind-body connection. While the beta wave physiologically correlates alertness and activity and aids in general activation of mind and body functions.

Kriyas

Sudarshan kriya also increases the alpha band. The practice of meditation increases alpha and theta waves, relieves stress while increasing memory and concentration, external sensory and motor processing performance, arousal, cognitive flexibility, and mind-body coordination

Scientists have also examined that 10 years of advanced vipassana meditation practice significantly increases gamma power in the parieto-occipital electrodes. Basically, the practice of meditation activates the cingulate gyrus, the thalamus, and the orbital and inferior frontal cortices.

The practice of voluntary meditation increases cognitive performance, while the practice of vipassana meditation increases the concentration of gray matter in the brain.

The practice of Rajyoga meditation reduces neural network activity related to attention, orientation, memory and emotions.

Researchers have reported that meditation improves various cognitive functions, including attention, memory, fluency, executive function, processing speed, and creativity, which positively affects brain function.

Long-term meditation significantly improves information processing speed, while practicing OM meditation also improves mental alertness.

Pranayama alters brain wave coherence

Practicing Pranayama has many benefits on health

Pranayama techniques increase both alpha and beta activity at the very beginning of practice, which increases awareness and relaxation at the same time. In everyday life, beta activity decreases and alpha activity increases when the person is conscious and awake from daily activities, and this pattern reverses when the person relaxes and falls asleep.

Pranayama practice increases theta power which is associated with decreased activity in the brain’s arousal system and the process of falling asleep. Such a practice improves the state of relaxation with a reduced level of anxiety

During such practice, the brain has been found to remain deeply focused with a higher level of mental awareness

Yoga alternate nostril breathing also increases spatial memory scores.

Two months of Sheetali and Sheetkari pranayama are beneficial for body and mind. This indicates that the brain is calm and quiet in a relaxed state with less anxiety. Pranayama practice produces an alpha dominance in the electrical pattern of the brain, which is primarily associated with mental relaxation.

The practice of Nadi sodhan pranayama also increases the power of the alpha and beta band with an increase in the activity of the alpha powers, improving relaxation and cognition, thus leading to a healthy and stress-free life. It increases alertness, wakefulness and excitement, concentration, visual acuity and normal waking state of mind.

Scientists have found that pranayama helps improve the balances between the right and left hemispheres which attribute to circulating neuropsychological functions.

Regular pranayama practice therefore increases cognitive performance, brings relaxation and improves spatial memory performance.

Respiratory regulation improves performance in spatial memory, visual memory, and verbal memory. The processing of sensory information at the thalamic level is facilitated when practicing pranayama.

Yoga improves cognitive function

Yogic intervention increases cognitive performance and better perceived cognition. One study found that practicing hatha yoga for 6 weeks improves working memory and attention shift ability in healthy older adults.

It increases positive mood, short term memory and decreases pain perception, improves various cognitive functions: improved performance, neural activity, active attention and executive functions.

Yogic practices and real facts

Yoga, pranayama, asanas, and meditation improve verbal skills, reaction time, hand-eye coordination, speed, accuracy, and neural performance, develops memory, perception and attention span and activates dormant areas of the brain, while replacing useless memories with useful ones.  

Likewise, asanas, kriyas, mudras, bandhas and the practice of meditation develop consciousness, intellectual efficiency and somatic functions.

The practice of yoga meditation improves the state of consciousness, mental activity and the feeling of well-being and responsiveness. Therefore, yoga improves cognition and overall brain functions.

All studies, directly or indirectly, have shown that yoga is beneficial on brain wave activity. In the human body, the brain is the supreme coordinator that regulates all kinds of movements and functions. 

Activation of the theta wave reduces anxiety, improves short-term memory and influences the process of memory construction and reduces nervousness.

The theta wave also provides heightened intuition, healing of the body and reprogramming of the subconscious mind.

While the increase in beta band power indicates a higher level of alertness and improved engagement task and improvement in various cognitive abilities such as memory, attention, concentration and reaction time.

The increase in alpha and delta power indicates synchronization of brain activity with greater alertness.

Additionally, improved alpha power indicates greater mental silence, tasks requiring memory and imagination, while a high frequency of alpha is primarily associated with centering , healing and improving the mind/body connection.

Alpha and theta can be interpreted as signifiers of heightened attention. It specifically representing internalized attention as well as indexing states of relaxation. Delta wave is basically associated with the deepest state of consciousness, while enhanced gamma power indicates a higher level of consciousness and awareness, where our mind and body reach a new emerging energy.

Conclusion

Practive to get the changes in you

These studies demonstrate the beneficial roles of yoga in improving brain wave activity, better cognition, improved neuropsychological function, and overall brain function

Yoga is positively correlated with overall brain network resilience and efficiency. 

These results reveal the possibility of increasing mental resilience, slowing the functional decline of the brain proving that yoga plays an undeniable role in improving brain and physical activity.

As you may have read, intentionally changing brainwave levels through stimulation has many benefits.

Successfully tested in university settings on student panels and used in hospitals for therapeutic purposes, brainwave stimulation helps to strengthen memory and the immune system. Just like alternative medicine, it is recommended in cases of insomnia, stress, anxiety…

Even if brain training relieves many nervous pathologies, it should not be forgotten that it is aimed at any individual wishing to develop his or her cerebral capacities.

From the artist to the meditator to the office worker, everyone will find considerable benefits.

Especially when the brain enters into resonance and consciousness in the most powerful information processing place of the brain: our unconscious.

So what are you waiting for to start and finally take care of yourself with natural and proven methods


Take a look on studies.

To practice with me: book a free session here

References

EEG based interpretation of human brain activity during yoga and meditation using machine learning: A systematic review

A study on improving physiological and psychological personalities of the students by Vethathiri Maharishi’s nine-center meditation using electroencephalography

EEG paroxysmal gamma waves during Bhramari Pranayama: a yoga breathing technique

Effect of Yoga on Cardiovascular Autonomic Reactivity in Essential Hypertensive Patients

EEG signal based classification before and after combined Yoga and Sudarshan Kriya

Fluid intelligence and brain functional organization in aging yoga and meditation practitioners

EEG alpha and theta oscillations reflect cognitive and memory performance: a review and analysis

Herbal Smoking: benefits and recipe

Herbal smoking or Dhoomapana

Herbal smoking or Dhoomapana is one of the daily routine advices by Ayurveda.

Why?

It is sometimes used for preventive and therapeutic purposes especially to treat or to prevent the appearance of diseases located above the shoulders and due to the increase of kapha and Vata.

After Pancha Karma, Dhoomapana help toget rid of any residual doshas from the sinuses. It kindles Agni /digestive fire and improves the appetite and eyesight, makes the mind attentive, and has an affinity to the heart, lungs, brain and sinuses. 

It balances Vata and Kapha Dosha.

On average, you should smoke 3-4 times a day.

Indications that you are practising Dhoomapana wrong are dry cough and chest pain, and overdoing Dhoomapana can cause nose bleeds and mental confusion, So with all things – moderation is best!

When to do it?

After sneezing, yawning, defecation, urination, having sex, surgical operation, laughing, brushing teeth, taking bath, having food, vomiting.

How to do it?

  • sit straight, attentive, with mouth open and inhale the smoke through each nostril alternatively. While inhaling from one nostril, close the other.
  • should be done thrice (inhale and exhale smoke at the same time).
  • Inhale the smoke by nose first if the imbalanced doshas are localized in the nose and head.
  • Inhale the smoke by mouth first and second nose if the imbalanced doshas are localized in the throat and head
  • Let out only through the mouth; if let out through the nose, it produces loss of vision.
  • Smoking should be done thrice, with three times inhaling and three exhaling alternately.

Simple herbal blends recipes for your dosha:

Herbal blends for Dhoomapana

Tridosha recipe:

  • Take Guggulu, pound it well.
  • Add neem, turmeric, saffron and black gram.
  • Make it into the form of a wick.
  • Add ghee for lubrication.

If you burn this wick, it should easily catch fire and yield smoke.

If guggulu is not available, you can simply make the combination using the other herbs like cited below, as per availability, put on a hot pan and inhale the smoke.

You can also use any of the following common available herbs / combination of herbs

Guggulu, musta (Cyperus rotundus), vetiver, varanga, saffron, black gram, barley, sesame seed, fat, marrow, muscle- fat and ghee, rose, chamomile, cardamom, cinnamon, thyme.

Building blend for Vata Types: bala, ashwagandha, vidari and licorice and a drop of ghee (pacifies vata increases Kapha).

Pacifying blend for Pitta types: rose, sandalwood, saffron. (pacifies Pitta

Cleansing blend for Kapha Types: Clove, Cinnamon, Cardamon.

For insomnia: add poppy seeds and nutmeg.

To study, add Brahmi: 1-2 drops of Brahmi ghee improves cellular intelligence.

For lungs cleaning and reduce harshness, you can add mullein to your blend, it burns slowly and it is soothing the throat, cleans the lungs, activates lymph circulation in the chest and the neck. It is also diuretic and encourages expectoration

For normal situation

Vata Herbs are: tagara, dashamoola, Tulsi or basil, thyme.

Pitta Herbs are: chamomile, lotus, Rose, sandalwood.

Kapha Herbs are: Manjistha Musta, Saffron, thyme, licorice. 

Signs of proper herbal smoking

  • Clarity of mind, clarity in thinking process
  • Clarity in throat, abscess of mucus collection in throat
  • Clarity in sense organs
  • Lightness of head

Benefits of smoke therapy

Herbal smoking balances Vata and Kapha Dosha

The combination of herbs will be done according to your needs, disorders and can be done in case of cough, dyspnoea, rhinitis, disorders of voice, bad smell of the nose and mouth, hair loss, discharges, itching, pain in ear and nose, loss of function of the ears, mouth and eyes; headache, migraine, eye pain, toothache, excess drowsiness, strengthens sense organs, excess sleep,…

What precautions should I take:

Inhalation of smoke should not be done if you are suffering from:

  • Bleeding disease: nasal bleeding, menorrhagia
  • On purgation treatment or enema
  • Ascites, intestinal obstruction
  • Diabetes, urinary tract disorders
  • Blindness
  • Flatulence, bloating
  • Diphtheria
  • Injured in the head,
  • Anemia and jaundice
  • Those who have kept awake at night.

What you feel if you do it wrong?

Impairment of voice

Presence of Kapha (phlegm) in the throat and heaviness of head

If you smoke herbal in excess,  palate, head and throat will get dried up and become hot. You can feel thirsty; you can feel dizziness and hotness in sense organs.

Also, if you doing Dhumapana at improper time or in excess it can leads to

  • bleeding disease,
  • blindness,
  • deafness,
  • excessive thirst
  • burning sensation
  • fainting
  • delusion.

You can see that all these are symptoms of Pitta increase. For this, cold regimen should be taken and cooling herbs as well.

If such troubles occur due to untimely and over smoking, you need to change your intake and have to do it properly.

In case of such symptoms you can use ghee because it will help to relieve burning sensation, and excess of dryness caused due to wrong herbal smoking.

Practice Nasya (nasal drops) with Anu Tailam or sesame oil. It helps to soothe the inflamed nasal mucosa and to strengthen sense organs.

Collyrium and demulcent drinks are prescribed.

If you follow what has been said, there is no reason for unpleasant symptoms.

References

An effective Ayurvedic herbal smoking technique for prevention and treatment

Ascertaining Classical Approaches of Ayurvedic ‘DHUMPAN’

How to relieve sciatica with yoga and Ayurveda?

Sciatica, how to treat it?

Ah, this sciatica that bothers me
 How to relieve or cure sciatica can be a challenge
but not so much for the majority of cases
 (depending on your pathology that leads to sciatica). Resolving sciatica requires patience, kindness, and awareness.

One of my students, who practices yoga regularly in her week, came to see me and told me that she had had sciatica for 1 week.

She was very annoyed, we can even say frustrated. She could no longer practice yoga as she likes and considered her sadhana incomplete.

The management of her sciatica

We then discussed about the sessions she practiced to determine the root of her pain. So I asked her:

– What postures did she perform?

– By what means did she arrive at the final postures, ie what type of breath did she use, her speed in the transitions and movements, where did she place her consciousness?

As I know Valérie well, I know that she is mainly Vata.

Vata is her Ayurvedic constitution, so I had some idea to her answers. I know how she likes to practice since she regularly comes to my classes.

Valérie therefore replied that during her personal practice, she did a lot of Ashtanga. A very dynamic and athletic form of yoga. Which, of course, matches his personality being predominantly Vata.

Vata people are dynamic both in body and mind. They like to move quickly, appreciate sustained exercise but go beyond their form of the day. These people are directed more by their mind than by consciousness.

They have great difficulty settling down physically and mentally. They follow the flow as they say. But after a while, the body speaks. He needs rest and a transition to gentler practices: Hatha yoga, meditation, pranayama, Chi gong


So “my little ValĂ©rie” had to calm down her Ashtanga practice. It is neither beneficial for his skeleton, nor beneficial for his mind and in general for his homeostasis.

She specified that she always practiced the same stretching postures for the spine and legs during each of her sessions to work on her flexibility. She remained motionless for a long time in the poses and sometimes relaxing completely without muscle alertness.

Valérie showed me how she practiced: breath, setting up, transition, return and rhythm and which asanas.

How to relieve or cure sciatica: the diagnosis

Sciatica management

Her assessment is therefore as follows:

  • Predominantly Vata person
with aggravation of vata dosha whose symptom is sciatica. [In Ayurveda these people are more likely to report musculoskeletal disorders and pain than Pitta or Kapha people.]
  • She practiced Ashtanga 4 times a week in addition to the class she takes with me during the week.
  • Practice a lot of spine stretching postures and stay in the pose for a long time.
  • Ujjai breathing is not regular on his practice
  • Does not include pranayama in his session to calm his mind and relieve his nervous system
  • She works as a nurse
  • She eats prepared meals, skips meals and does not eat at the same time all the time

What is highlighted on this report:

Overstretching can lead to sciatica

All his imbalances may have contributed to this sciatica, having never experienced it before. In view of the assessment, the solutions are obvious…

According to Ayurveda, sciatica is typical of Vata imbalances. So as a Vata constitution, Valérie created an excess of Vata dosha in the body by practicing Ashtanga 4 times a week, without integrating any other gentle practice or rest time to regenerate her body and mind.

Care and Support: how to relieve her sciatica

I therefore explain to him that her practice is not adapted to her constitution and her way of life and that she will have to learn to integrate moments of calm, rest, gentle practices so that his body can have time to reconstitute. Practicing Ahtanga 4 times a week is too demanding given her pace of life, I advise her to integrate more hatha yoga and other gentle practices that she likes…even if it’s complicated for a Vata person who likes to move all the time, both in mind and body. All this to integrate after her sciatica is cured.

I also advise her on her diet, which is currently irregular and unhealthy. While she has intense physical practice and stressful work, her body and her mind are starving and lack regenerating, fresh, home-cooked food. She knows that she is a nurse but sometimes repeating things helps to raise awareness to react.

So I ask him his physical feelings about his sciatica to get an idea of ​​the degree of inflammation of the nerve and if we can practice yoga to try to relieve and reduce it. Valerie felt only a slight trip from the L5 lumbar to the top of the buttock, and a constant tension in the rear thigh area.

The symptoms were not dramatic, without neurological disorders and the movement very little inhibited, so we could start practicing certain yoga postures to improve his condition.

Solutions to relieve sciatica

A yoga adapted to his condition

So I offered him a series of postures to practice 5 times and a series of pranayama at the beginning and at the end of the session.

After having followed this session, she is autonomous to practice this session for at least 3 weeks to a month to improve her sciatica.

This session is built without sequence, without flow, without intense effort, just work on each zone in awareness and without forcing. On each posture, Valérie must bring her awareness to her pain, and exhale her pain.

The session is as follows:

1/ Nadi shodhana without breath retention then with retention to calm the mind and focus on what is coming.

2 / Kapotasana

3/ Salabhasana and variants with lifting of one arm and one leg

4/ Balasana

5/ Upavishati Kapotasana or inverted pigeon

6/ Pawanmuktasana

7 / Holotropic breathing exercise

The objective of the first pranayama is to calm the nervous system and to bring the concentration and awareness necessary for the realization of the postures to derive the best benefits.

End-of-session pranayama is holotropic breathing with active inhalations and passive exhalations, complete and rapid.

The goal of holotropic breathwork is to use accelerated breathing to increase self-awareness and deal with past trauma. It allows access to parts of the psyche that cannot be reached under normal conditions.

I use it in ValĂ©rie’s case to relieve her anxiety, chronic stress and tension disorders which are due to her Vata imbalance and her lifestyle in general.

Ayurvedic treatment to relieve her sciatica

I also offered him an Ayurvedic treatment called Kati Vasti which is a traditional Ayurvedic treatment used for back pain and disorders of the lumbosacral region including herniated discs, lumbar spondylosis, sciatica, problems spine, etc. We did this treatment for 3 days to follow.

Conclusion to relieve her sciatica

Valérie held up well to the 3-week challenge, which was not easy for her. She who likes to move around so much but also probably the source of her illness.

After 1 week, the feeling of tightness behind her thigh was gone but she still felt a slight trip from the top of the buttocks to the back of the thigh.

After 3 weeks, his sciatica was completely gone.

She also changed her diet, and prepared her meals the night before to take them to work. Valerie manages to give herself some rest and today she even integrated 2 yoga nidra sessions instead of 2 Ashtanga sessions.

She realized that moments of rest and gentleness were necessary to maintain her health, support her body and her mind. She has more energy, clarity and is more positive as she also does pranayama every day since this episode.

To say that it was only the yoga postures that allowed him to heal
it certainly helped but I think a complete approach must be taken.

The body must be understood as a whole: mental, emotions, the physical aspect, the food that we give to our body and its way of life. The intelligence of the body applies by self-healing, on condition of respecting it.

If you are interested in yoga and pathologies, I can only advise to learn the practice which is suits you, you will find concrete information to adapt your practice with my sessions. In addition to my article, I can only advise you to read Piriformis stretching: an effective exercise against sciatica

References

Measure of Significance of Holotropic Breathwork in the Development of Self-Awareness

An Argument for the use of Holotropic Breathwork as an Adjunct to Psychotherapy

Exploring the Therapeutic Benefits of Pranayama (Yogic Breathing): A Systematic Review

Health Impacts of Yoga and Pranayama: A State -of-the-Art Review

A clinical study on the effect of ksheera vaitharana vasti in the management of gridrasi wsr to sciatica

Yoga as a treatment for chronic low back pain: A systematic review of the literature

A preliminary clinical evaluation of external snehan and asanas in the patients of sciatica

A clinical comparative study of Matra Vasti and Vaitran Vasti in the treatment of Gridhrasi wsr to Sciatica

Healthy lifestyle disorders: yogic prevention and management

Healthy lifestyle crisis today… Yes..

We are facing what can be called a pandemic of lifestyle disorders. Changes must be made consciously by individuals themselves to live a healthier life, and know how to manage emotions and stress.

The main purpose of life is to be happy, right? To be happy we need to be mentally , physically healthy and expand our consciousness

Yoga is the best lifestyle ever conceived because it has potential in the prevention, management, and rehabilitation of common lifestyle disorders.

Yogic lifestyle, yogic diet, yogic attitudes and various yogic methods help men to strengthen themselves physically and mentally to develop positive health thus enabling them to resist stress better.

Yogic practice normalizes the perception of stress, optimizes it by releasing it through various yogic practices.

Several studies conducted in Pondicherry, India have demonstrated the positive effects of yoga on lifestyle disorders.

It is then quite interesting to understand that the future of health care in general could develop the use of yoga in integrative health care.

Besides, we can observe the development of alternative medicine like hypnosis in some hospitals today.

Yoga determines healthy lifestyle components (healthy diet, regular exercices, relaxation, positive attitude, healthy happy living) and psychosomatic harmonizing effects of pranayama and yogic relaxation.

Components of a healthy lifestyle

Healthy lifestyle Healthy habit

Yoga places great emphasis on a proper and healthy lifestyle and its major components which are also found in Ayurveda are:

  • Achar (wholesome activities),
  • Vichar (healthy relationships and healthy thoughts)
  • Ahar (healthy food)
  • And vihar (wholesome recreation).

The basic yogic principles help manage lifestyle disorders and psychologically reconditions to develop healthy life habits:

  • Stress management with normalization of metabolism
  • Relaxation, visualization and contemplative practices.

Yoga is an art and a science that is the best natural and effective way of life to manage common disorders such as diabetes and hypertension, mood disorders, schizophrenia, depression, migraines, hormonal disorders, weight loss


And today, research looks at the beneficial psychophysiological effects of yoga and realizes that it goes beyond physical exercise since it impacts the general homeostasis of the body.

Lifestyle habits and Scientific Studies

Comprehensive reviews have suggested that yoga reduces cardiovascular risk profile by decreasing activation of the sympatho-adrenal system and hypothalamic-pituitary-adrenal axis and also by promoting a sense of well-being as well than a direct improvement in parasympathetic activity (Innes, Bourguignon & Taylor, 2005; Innes and Vincent, 2007).

All of the studies reviewed suggest that yoga significantly improves  lipid profile, and since this is an important risk factor for heart disease, on the risk indices associated with the syndrome of insulin resistance, 


An unsuitable lifestyle has a negative impact on the functioning of the autonomic nervous system (ANS). Studies have shown that the central nervous system is affected in diabetes mellitus. A comprehensive 6-week therapeutic yoga program produces a significant shortening of reaction time in diabetic patients (Madanmohan, Thombre, Das, Subramanian, & Chandrasekar, 1984; Madanmohan, Bhavanani, Dayanidy, Sanjay, & Basavaraddi, 2012). It has also been reported that the yoga improves nerve conduction (Malhotra et al., 2002) and biochemical profile (Gordon et al., 2008) in patients with diabetes mellitus.

Yoga is also effective in reducing risk factors for cardiovascular disease and diabetes, in reducing body weight, blood pressure (BP), glucose levels and cholesterol (Yang, 2007).

The pranayama also has immediate effects on hypertension and yoga has proven to be an effective complementary therapy:

Healthy reductions in heart rate with the beneficial practice of sukha (inhale = exhale), savitri (6:3:6:3 rhythm for inhale: hold: exhale and hold breath while sitting and lying down), chandra nadi (breath exclusive left nostril) and pranava pranayama (using audible AUM chanting during prolonged sequential exhalation while sitting and lying down) have been reported.

Normalization of autonomic cardiovascular rhythms with increased endogenous nitric oxide production.

These are simple and economical techniques that can be added in addition to the usual medical care. Healthy lifestyle is the key.

Role of Yoga in Modulating the Stress Response

Exercise to be healthy

Stress plays a vital role in increasing, precipitating or aggravating all lifestyle disorders. We understand that we can improve our lifestyles through yoga.

Stress leads to:

1. An imbalance of the Autonomic Nervous System with a decrease in parasympathetic activity and an increase in sympathetic activity

2. An under-activity of the gamma-aminobutyric acid (GABA) system, the main system of inhibitory neurotransmitter

3. An increase in allostatic load (aconcept that refers to the negative consequences of stress on the body that accumulate over time).

Yoga-based practices correct under-activity of the parasympathetic nervous system and GABA systems in part through stimulation of the vagus nerves, the major peripheral pathway of the parasympathetic nervous system, and reduce allostatic load.

Thus the decrease in the parasympathetic nervous system and GABA activity involved in stress-related disorders can be corrected by yogic practices, leading to an improvement in the symptoms of the disease.

Yoga management for lifestyle disorders

The basic yogic principles used in the management of lifestyle disorders are as follows:

1. Psychological reconditioning and the development of appropriate attitudes :

Such as yama-niyama, chaturbhavana and pratipaksha bhavanam.

  • Chatur Bhavana
  • These attitudes which help us to control our mental processes are:
  • Kindness to those who are happy (Maitri – Sukha);
  • Compassion towards those who are unhappy (Karuna – Dukha);
  • Good humor towards the virtuous (Mudhita – Punya);
  • And indifference towards the wicked (Upekshanam – Apunya).

These principles help us to create a yogic attitude of Sama Bhava or equality of mind in all situations. They also help us overcome Kleshas (dark thoughts), and give us answers on how to live a yogic life. They make us human and help us to live in the social structure in a healthy and happy way.

Pratipaksha Bhavanam.

The concept of Pratipaksha Bhavanam is an amazing teaching and must be inculcated in our daily life Sadhana as we come across it so many times every day. While we can’t replace negative thoughts with emotionally charged positive reinforcements, we should at least try to stop them in their tracks! I have personally found that a strong “STOP” type statement works wonders to help block negative thoughts that would otherwise lead us down the cesspool of quicksand, into bigger and bigger problems. Tiruvalluvar advises us to return the negative actions of others with positive and selfless actions.

2. Stress management

Through counselling, jathis (release techniques), asanas (postures), kriyas (systematic rational movements of breath-body coordination) and pranayama (breath-energy harmonization techniques)

3. Normalizing metabolic activity

Helping to normalize metabolic activity through physical activity such as surya namaskar, asanas, kriyas and pranayama

4. Relaxation, visualization and contemplation

To induce feelings of inner calm and well-being.

One of the purposes of yoga is to encourage positive hygiene and health through the development of the natural powers of body and mind. It yoga pays particular attention to the processes of elimination and cleansing and redevelops the inner powers of adaptation and adjustment of body and mind. We can thus strive for positive health and enjoy it.

Yoga also entails nadi shuddhi (purification of all channels of communication) and mala shuddhi (eradication of factors that disturb the balanced functioning of body and mind).

Yoga helps cultivate positive and healthy lifestyle by:

Cultivating correct psychological attitudes:

  • Masters benevolence, loving-kindness, kindness, friendliness, goodwill and active concern for others.
  • Karuna – compassion,
  • Mudita – joy; especially sympathetic or vicarious joy, or pleasure in rejoicing in what others are doing.
  • Pekshanam – non-attachment, a balanced mind and tolerance towards those who are sukha (in joy), duhkha (in pain), punya (auspicious, virtuous), and apunya (wicked, bad)
  • Reconditioning of the neuromuscular system and neuroglandular allowing the body to better resist stress and effort.
  • Have an adequate diet conducive to optimal health

To lead a healthy life, our actions must be healthy.

Yoga and Ayurveda define 4 actions that we must observe:

  • Achar: wholesome activities such as physical exercise with regular practice of asanas, pranayamas and kriyas. Cardiorespiratory health is one of the main side effects of these healthy activities.
  • Vichar: The right thoughts and the right attitude towards life are vital for well-being. A balanced state of mind is achieved by following moral and ethical values ​​(yama-niyama).
  • Ahar: sattvic diet: fresh foods, green salads, sprouts, unrefined grains and fresh fruits prepared and served with love and affection
  •  Vihar: Appropriate recreational activities to relax body and mind are essential for good health. (appropriate relaxation, maintenance of stillness of actions-words-thoughts and group activities, in which one loses the sense of individuality). Karma Yoga is an excellent method to lose the sense of individuality and gain a sense of universality.

Cultivate healthy attitudes by developing yogic attitudes towards every aspect of life. This is inseparable for reducing stress which is most often an inner overreaction.

Achieve clarity of mind (chitta prasadhanam) through the attitudes advocated by Maharishi Patanjali (maitri, karuna, mudita and upekshanam).

It is important to adopt the viewpoint opposed to negative thoughts and actions (pratipaksha bhavanam) and to emphasize the principles of Karma Yoga, Raja Yoga and Bhakti Yoga in daily life.

A healthy and heart-friendly diet

It is important to have a healthy diet. And healthy lifestyle is also:

  • Regular meals
  • Adequate amounts of salad greens, sprouts, fenugreek, turmeric, bitter gourd and neem.
  • The minimum possible amount of salt in the diet
  • Maintain good hydration
  • Eat when hungry and after digesting the previous meal,
  • Regularly eat small meals with complex carbohydrates and avoid refined and junk foods.
  • Coordination of breath and body movements
  • Body-mind harmony is enhanced by practices using breath-related movements

Sukshma Vyayama practices (Sukshma Vyayama is the system of yogic practices which loosens your joints and removes the energy blockages. This system has a strong purifying effect thus, boosting the body energy. Yogic Sukshma Vyayamas (Loosening and strengthening. practices) are safe, rhythmic, repetitive stretching movements and Sheetalikarana Vyayama (physical. movements that mobilize and activate different parts of the body. by repetitive jerky, forceful movements) as well as pleasant jathis are helpful in this regard

Surya namaskar performed slowly and with breath awareness can also produce psychosomatic harmony and postures can be held effortlessly for a short time with meditative awareness of surya mantras (names of the sun)

Asanas for healthy lifestyle

The following postures or asanas may be used depending on the physical condition and other associated health problems of the patient.

Standing postures: tadasana, trikonasana, padottanasana, hasthapada asana, padangushta asana and mehru asana are helpful.

Lying postures: bhujangasana and ardha shalabasana

Useful seated postures include vakrasana, gomukhasana, ustrasana, shashasana and yoga mudra asana.

Lying postures: matsyasana, pavana mukta asana and eka and dwipada uttanpada asana.

Upside-down poses can help reset the mechanisms that regulate blood pressure. This can also be achieved by head under heart postures which do the same if the patient cannot do postures such as sarvangasana and sethubanda sarvangasana.

Pranayamas: pranava pranayama are very useful, as well as chandra bhedana and chandra nadi pranayamas which help to reduce sympathetic overactivity.

Pranayama: breathing technics to purifu mind and body

Savitri, nadi shuddhi and bhramari pranayama are excellent practices for reducing stress.

Sheetali and sitkari also produce a feeling of relaxation.

Kriyas to cleanse toxins

Cleansing practices such as kunjal, nauli, kapalabhati, agnisara, shanka prakshalana can be practiced according to individual predisposition. Some require a bit of learning to do them correctly.

The Viparita karani mudras help by virtue of being “the head under the heart” and also has a profound effect on the psychoneuro-endocrine axis.

Shanmuki mudra produces a feeling of inner calm

Brahma mudra, by working with breath and vibration (nada), induces a feeling of relaxation and invigoration in the head and neck region which reduces stress and normalizes reflex mechanisms.

Yogic Relaxation

Hatha Yoga relaxation practices can be practiced from savasana and include spandha nishpandha kriya (alternating tension and relaxation), marmanasthanam kriya (part-by-part relaxation), and kaya kriya (dynamic body relaxation).

Jnana Yoga such as anuloma viloma kriya and yoga nidra can help reduce stress levels and create psychosomatic harmony. Even the simple makarasana is an excellent antidote to stress and psychosomatic disorders.

Dharana and dhyana

Concentration practices that induce a meditative state include the popular om japa and ajapa japa.

Chakra dhyana

This practice focuses on the seven vital “chakras”, or energy centers, located along our spine. The activation of these chakras or energy centers triggers the expansion of consciousness and allows one to move from a lower state of existence to a higher state of existence in the planes of consciousness.

The dharana mandala can be done on all chakras with special emphasis on the anahata chakra to harmonize prana vayu which is based in the heart region and on the navel center to harmonize samana vayu to the manipura chakra.

Yoga advices

Yoga is essentially a preventive life science:

Heyam dukhkam anagatham – Yoga Darshan II: 16: Coming pain should be avoided).

The counseling process is not one-time, it is an ongoing process that starts from the very first visit and continues with each session at different levels.

Conclusion

Yoga offers great potential in the prevention and management of lifestyle disorders and diseases.

The healthy lifestyle with yoga science brings about improved health at different physical, mental and spiritual levels.

Yoga has the potential to prevent disease progression and if started early may even manifest a cure.

The majority of studies on yoga and health are positive, and would support the use of yoga as part of the integrative health care system in particular.

Yoga brings different components to the lifestyle: healthy eating, activity, relaxation and positive attitude, and harmonizing psychosomatic effects through pranayama and yogic relaxation.

It involves both the process and the attainment of a psychosomatic state of harmony and balance (samatvam yoga uchyate: Yoga is a state of balance – Bhagavad Gita) and this restoration of physical balance, mental, emotional and spiritual may be the overriding factor. behind the changes observed in all short-term and long-term studies.

Yoga is without side effects and multiple collateral benefits, safe, easy to learn and can be practiced even by sick, elderly or disabled people.

So, if you realize and take conscious that is NOW you have to act to learn healthy lifestyle habits by practicing yoga and ayurveda, book your 1st free yoga class with me here.

Namaste

Julie

Home remedies for detox cleansing with Ayurveda

Why clean yourself up?

Clean your body regularly for full vitality in the mind and body

Ayurveda home remedies for detox cleansing is to remove toxins (ama) from the body.

Toxins clog the lymphatic system, weaken immunity and impair organ function, causing fatigue, malaise and anxiety. And you cacth every virus around.

The other purpose is to strengthen digestion (agni). For Ayurveda, all diseases are weak digestion is considered the root of all disease with toxins building up in the first place because of poor food and lifestyle choices.

So to avoid the formation and accumulation of ama, it is necessary to rekindle your digestive fire. This restores homeostasis and proper organs functions.

A Simple Cleanse for the “Day After”

A simple cleansing ritual

Before getting out of bed, massage your digestive tract. This gently wakes up the digestive organs while massaging your intestines.

Brush your teeth and scrape your tongue (use a spoon if you don’t have a tongue scraper).

Scraping your tongue also massages the energy points in your digestive organs and removes toxins from your mouth.

Then drink a glass of hot water with or without lemon.

Lemon cleanses and is alkalizing. Our bodies are often too acidic, which needs to be corrected to ward off disease. The more alkaline we are, the more we ensure serene days.

Hot water eliminates stagnation, gently cleanses and brightens the body.

Do stretches and yoga that help the body detox by massaging the internal organs and encouraging elimination.

It is also recommended not to eat before having a bowel movement and to be really hungry.

If you don’t feel hungry, you might think about skipping a meal or two to digest the heavy foods you ate the night before.

Do not skip meals but simply swallow a light soup.

And when you’re hungry, prepare a pot of kitchari (easy-to-digest rice and beans) or a simple soup.

Sip hot water or coriander, cumin, fennel tea throughout the day.

Get outside, walk outside as movement and fresh air are essential for detoxification.

Take a warm bath before bed and add Epsom salt if you have them; they will draw toxins through the skin.

The Real Cleansing

Kitchari: an easy way to clean body and mind

A mono-diet of Kitchari provides simple, easily digestible, nourishing foods that support your body for a cleanse.

Kitchari is basically a recipe containing rice and an easily digestible bean.

Ayurveda advises using mung dal, a legume of choice, as it is easy to digest, rich in fiber and slightly astringent (which helps tone the colon).

You can also choose chickpeas or green beans.

Add spices, oil, salt and a vegetable according to taste and your constitution.

Eat three meals of this traditional Ayurvedic dish while cleansing and add plenty of warm fluids to flush the system. Hot water is a simple accompaniment, however you can also incorporate herbal teas according to your doshas.

Massage daily with the oil adapted to your constitution since it improves your blood circulation and thus eliminates toxins.

Cleansing such ayurveda way: sweet and efficient for body

In Ayurveda, everybody is unique, and everyone needs a unique approach to eliminating toxins and strengthening digestion.

What causes toxicity in Vata types is different from what causes toxicity in Pitta or Kapha types, so the origin of toxicity must be considered when designing a cleanse.

Returning to a balanced and healthy digestive fire is also distinct because each body type has unique challenges in digesting, absorbing and assimilating food.

Your practitioner will consider these factors when deciding how to guide you through the cleanse. If you already know your doshas , ​​you can use some of the basic guidelines below. This will assure you of maximum benefit for the time, energy and discipline you put into this endeavor while minimizing the dangers of cleaning.

Vata Cleansing

Vata types need nourishment.

Austerity and fasting are not healthy for Vata individuals and often create more toxins than they release as they are far too exhausting for them.

Instead, Vata needs foods that are nutritious and easy to digest. Vata types need to get enough rest during their cleanse, as they already tend to be deficient.

Vata people should make sure to go to bed before 10:00 p.m. and feel free to take an afternoon nap if needed. Rest helps Vata overactive people to recharge. Vata should soothe the nervous system by slowing down and spending time at home and indulge in comfort and self-education, like a new goal!

After a hot bath, you can take haritaki before bed to promote healthy bowel movements. The goal is to keep the elimination channels (faeces, urine, sweat and breath) healthy during cleansing, as toxins are pulled out of the tissues to be excreted.

The cleansing herb for Vata type: haritaki

Another possible treatment is the homemade enema with a bag of water and a probe to clean the colon. This procedure should be done regularly in vata individuals since the colon is the main site of toxin accumulation.

Kitchari for vata: mung dal, coconut and coriander

Servings: 4

Preparation time: 10 minutes

Cooking time: 60 minutes

In: summer, spring

Cleanser, aids healing

Ingredients

  •  1 cup Basmati rice: Vata and Pitta soothing Kapha aggravating
  • 1/3 cup cilantro: Vata and Pitta soothing Kapha soothing
  •  1/3 cup coconut flakes: Vata and Pitta soothing Kapha aggravating
  •   2 tablespoons ghee: Vata and Pitta pacifying Kapha aggravating
  •  2 cm ginger (fresh): Vata and Pitta soothing Kapha soothing
  • 1/2 cup mung bean or mung dal: Vata, aggravating Pitta and pacifying
  • 1/4 teaspoon salt (mineral salt): Vata pacifying Pitta and Kapha aggravating
  • 1/2 teaspoon turmeric: Vata and Kapha soothing Pitta aggravating  6 cups water: Vata and Pitta soothing Kapha aggravating

How to prepare this healthy recipe

Wash mung dal and rice separately. Soak the mung dal for a few hours if you have time, then strain it. Put the ginger, coconut, cilantro and 1/2 cup water in a food processor and blend until liquefied. Heat the ghee over medium heat in a large saucepan and add the mixture, turmeric and salt.

Stir well and bring to a boil to release the flavor. Then add the rice, mung dal and the six cups of water. Bring back to a boil. Boil, uncovered, for five minutes.

Then cover, leaving the lid slightly ajar. Lower the heat to simmer and cook for 25-30 minutes, until the dal and rice are tender.

Much like a comforting bowl of grandma’s chicken soup, kitchari will leave you feeling nourished and satisfied. This Kitchari Pacifies Pitta and contains the best Ayurveda foods to reduce inflammation.

It cools and soothes internally so you feel refreshed and comfortable after eating. Although tridoshic, this kitchari is particularly suited to Pitta types who tend to feel overheated, irritable, or stressed.

Cilantro and coconut are cooling foods that remedy a Pitta. A combination of sweet and subtle flavors, this meal helps calm an inflamed digestive tract. Hearty but light, it satisfies your hunger but remains easy to digest.

Kitchari is a staple in the Ayurvedic diet and is considered the cleansing meal. However, it can be enjoyed anytime to give your stomach a much-needed break after eating complicated foods or eating on the go. Kitchari is the perfect meal to use when recovering from illness, when you just want to reset, or when you want to do an Ayurvedic cleanse.

Ayurvedic medicinal qualities

Taste: astringent

Doshas: pacifies vata, soothes pitta and kapha

Effects: sattvic, ojas, prana, tejas, alkalizing

  • Bone and joint: anti-arthritic
  • Digestion: digestive, carminative, antacid
  • Cleanses burns toxins
  • Energy: boosts energy , nutritive
  • Heart and circulation: vasodilator, blood tonic, alterative, refrigerant
  • Immune system: anti-inflammatory
  • Liver and gallbladder: cholagogue
  • Lung and sinuses: flush sinuses
  • Weight loss: hypolipidemic
  • Bowel elimination

Pitta cleansing

Pitta individuals have a strong digestion and a high metabolism. They may need to eat larger amounts of food to feel full.

Pitta Kapha people can also do a juice fast during the warmer months. Enjoy fresh green juices at mealtime to refresh, cleanse the liver, and sip CCF tea throughout the day as needed.

Practice yoga including twists and emphasizing the breath (especially the exhale) to cool, calm the body and remove heat and detoxify the liver.

Sleeping at 10:00 p.m. is highly recommended. Before going to bed, a mild purgative like triphala or bhumyamalaki will cleanse the colon and support the liver.

Pitta needs to purge unlike Vata which needs an enema to cleanse itself. This part is optional, but if you want to finalize your cleansing, drink a cup of ginger tea with licorice and a tablespoon of castor oil. Do this before you go to bed on the last night of your cleanse and wake up naturally without an alarm clock because you’ll want to stay close to your bathroom.

Kitchari for Pitta

Ingredients

  • 1 teaspoon cumin seed, whole
  • 1/8 teaspoon freshly ground black pepper
  • mixture of 1/2 tsp turmeric, 1/2 tsp cumin powder, 1/4 tsp coriander powder, 1/4 tsp fennel powder and a pinch of cardamom.
  • 2 tablespoons finely minced ginger
  • 2 tablespoons ghee
  • 6 cups water
  • 1 cup mung dal
  • 3/4 cup basmati rice
  • 1/2 cup chopped zucchini
  • 1/2 cup chopped yellow squash
  • 5 asparagus stalks, chopped
  • 1 large celery stick, thinly sliced
  • ​​1 large kale, stemmed and thinly sliced
  • ​​1/2 cup of fresh cilantro, finely chopped
  • 1 lime, juiced
  • 1/2 teaspoon pink Himalayan salt
  • Chopped cilantro, for garnish
  • Shredded coconut, for garnish
  • Ghee, for individual servings

Ayurvedic medicinal qualities

  • Reduces overall Pitta in the body and mind
  • Easy to digest
  • Strengthens and balances Agni (digestive fire)
  • Cools and cleans liver and blood
  • Reduces inflammation
  • Beneficial in most Pitta disorders such as skin disorders, acne, hives, rashes, inflammation, arthritis, anger, judgement, criticism, hyperacidity, loose stools, diarrhea and inflammatory problems of the digestive tract.
  • Great recipe for Pitta types during Ayurvedic cleanses.
  • Great recipe for late spring, summer, and early fall (but can be enjoyed year-round for Pitta types and Pitta imbalance).

Preparation: Following the same instructions as Vata with Pitta

Kapha cleansing

The kapha tyoe cleansing methods

Kapha’s ingredients can make for a more aggressive cleanse since Kaphas tends to overdo it easily. They can limit themselves to a meal of kitchari at noon and sip hot water coriander, cumin, fennel as needed to cleanse excess fluids in Kapha.

Perform a nasal wash with your neti pot and add 2 drops of sesame oil to clear the sinuses as Kapha tends to clog mucus. Postnasal drip leads to excess gastric mucus, which hampers digestion.

If possible, practice a dry sauna ideal for wet and cold Kapha types.

Kapha should practice dry brushing the skin and exercise daily. They benefit from a more invigorating yoga practice emphasizing backbends and inhaling to open and clear the lungs and enliven the body. They too should take triphala before bed and aim to fall asleep by 10:00 p.m. Rather than napping during the day, Kaphas should aim to go to bed earlier if he feels exhausted.

Kitchari for Kapha

Servings: 4

  • Prep Time: 10 mins
  • Time: 60 mins Harm Level: Easy
  • Spring, Fall-Winter
  • Repairs, Cleanses 

Ingredients:

  • 1 cup Basmati Rice: Vata and Pitta soothing Kapha aggravating
  • 4 Bay Leaves: Vata and Kapha pacifying Pitta aggravating
  • 1/4 tsp cardamom Vata Kapha and Pitta soothing
  • 1/2 tsp cinnamon: Vata and kapha pacifying, Pitta aggravating
  • 1/4 tsp cloves Vata and Kapha soothing, Pitta aggravating
  • 1 tsp cumin Vata aet Kapha soothing Pitta aggravating
  • 2 tbsp ghee: Vata and Pitta pacifying Kapha aggravating
  • 1 cm fresh ginger: Vata Pitta and Kapha soothing
  • 1/2 cup mung bean: Vata aggravating Pitta and Kapha pacifying
  • 1/4 teaspoon salt mineral: Vata pacifying Pitta and Kapha aggravating
  • 4 cup water: Vata and Pitta soothing Kapha aggravating

Preparation

1. Use split mung beans if possible. Soak mung beans for several hours before cooking and drain. Add 6 cups of water and bring to a boil, skimming off any foam that forms on top. Then strain the liquid and add another 4 cups of fresh water to the mung dal.

2. When mung beans are dissolved in broth (1-3 hours depending on desired texture), grind ginger, cinnamon, cardamom and cumin.

Make a thick paste by adding a little water. Leave to stand for five minutes, then sauté in the ghee until the spices become aromatic but before they turn brown.

Deglaze the pan with 1/4 cup water to soak up any remaining flavor from the spices and add to the mung soup.

3. Add rice and remaining ingredients to broth. Stir. Cover and cook over low heat for 20-25 minutes or until the grains are tender.

Ayurvedic medicinal qualities

Easy to digest, cleanses toxins, helps reduce weight

Tastes : acrid, bitter, astringent

Doshas : soothing Vata Soothing Kapha Pitta aggravating

Effect : Sattvic, Prana, alkalizing, ojas

Medicinal properties

  • Carminative
  • Digestive
  • Antispasmodic
  • Detoxifying
  • Burns toxins
  • Stimulates energy
  • Cardiac
  • Vasodilator
  • Antimicrobial
  • Anthelmintic
  • Diuretic
  • Decongestant
  • Galactagogue

Longer cleansing

These techniques require more planning, time and commitment. It is a period of rest without stress.

  • A 1-3 day cleanse done correctly and with full commitment often brings great benefits with minimal effort. Better to opt for this than to push yourself into a 5 or 7 day cleanse that you can’t give your full attention to. This type of cleaning can be a little more intense because it only needs to be done for a maximum of 3 days. Most people can easily eat kitchari for 3 days without getting fed up or feeling weak.
  • Deep cleaning can last 7-10 days. A cleanse like this gives you time to do a more gradual cleanse so it shocks the system less. You can cut out the foods you need slowly and steadily without feeling too deprived. The downside is that it can be difficult to maintain discipline for so long. I also offer you a detox program over 9 days. Nothing to do
 just follow the program.
  • Longer cleanses last from 14 days to 3 months this is panchakarma. These types of cleanings require the supervision of an experienced practitioner and a high commitment on the part of the client.

Contraindications for cleansing

Cleansing eliminates toxins, but the process of eliminating toxins also tires your body.

Many of my patients do impromptu home cleanings without guidance or use new cleaning techniques that are unsuitable for their constitutions.

And often come to me with health problems caused by improper cleaning. Ayurveda’s approach is more gentle.

Ayurvedic methods minimize exhaustion while maximizing the release of toxins and these methods are especially tailored to each person’s constitution to ensure that your cleansing supports you.

Avoid detoxes during menstruation, because the body is already cleansing. Ayurveda always considers a person’s age and strength to determine which cleansing is optimal. The person should not be too young (under 7), too old (over 70) or too exhausted.

We will not do a detox during pregnancy or breastfeeding, however a cleansing 3 months before becoming pregnant is a common Ayurvedic practice.

We will also avoid detoxes during illnesses because the body is already tired to fight.

When to clean up

When to clean for detoxifying?
  • After a vacation,
  • A party,
  • A period of stress,
  • A period of excess.

Early fall and early spring are considered the best times to detox. If the temperatures are extreme (hot or cold), it is better to avoid intense cleaning.

Cleanses are also recommended when you begin to feel sick in order to prevent illness. In some cases, a detox is useful right after an illness to ensure full recovery and rejuvenation.

The longer you clean, the longer you need to recover. For all dosha types, it is important to maintain a solid routine when cleansing.

Eat, wake up and sleep at the same time every day.

For longer cleans, consider taking time off work, staying still, staying home, staying warm, and limiting social obligations.

Recovery

Coming out of a mindful cleanse is just as important as doing a mindful cleanse.

foods easily digestible and simple

For example, if you did a 3-day cure, simply eat for 3 days after your cure. Continue to maintain a solid routine as your body comes back into full swing.

Support your body and healing by periodically scheduling detox times. Attention and prevention are the best allies to maintain our health.

References

Ayurveda and Panchakarma: Measuring the Effects of a Holistic Health Intervention

Lifestyle disorders: Ayurveda with lots of potential for prevention

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